Thursday 1-7-21

‘All The Girls”

20 Pull ups/Low Row

20 Push Ups

20 Sit ups

20 Air Squats

Run 400

21 Kb Swings 53/35

12 pull ups/Low row

21 Thrusters

21 Pull ups/Low Row

Run 400

15 Overhead Squats

30 G2OH

Run 400

30 Box Jumps

30 Wallball

Bar Weight: Use ~25-30% of BS 1RM

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Thursday 9-10-20

Strength

Starting a new 4 week cycle.

Add 2.5% to your lifts

Press: 3 x 5

Snatch: 3 x 5

Deadlift: 3 x 5

Burner: 3 Sets of 8-12 (NFT)

Hang Squat Snatch

Single Leg RDL’s

Knee To Elbow

Alternate Wod

10-9-8……1

Deadlift (1.5xBW)

Bench Press (BW)

Squat Clean (3/4BW)

12 Sit ups b/w each Round

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Wobbs
Tuesday 9-8-20

Tuesday Strength

Starting a new 4 week cycle.

Increase weights by 2.5% this week.

Back Squat: 3 x 5

Bench Press: 3 x 5

Power Clean: 3 x 5

Burner: 3 X

10 Front Squat

10 Ring Tricep Extension

10 Ring Bicep Curl

10 Hollow Rocks

Alternate Wod

5 Rounds

(7 cycles = 1 Round)

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

——————

Walk/Jog 400m

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Friday 9-4-20

42 AMRAP

1,000m Run

100 Calories

800m Run

80 Calories

600m Run

60 Calories

400m Run

40 Calories

200m Run

20 Calories

Max Sit Ups

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Wobbs
Thursday 9-3-20

Strength: (De Load Week)

Press: 3x5

Snatch: 3x5

Deadlift: 3x5

Burner: 10 AMRAP

Row 1000/800

100 Doubles

Max Rep Power Snatch 115/75

Alternate Workout

800m Run

30 Snatch 135/95

10x Cindy

30 C+J

30 Box Jump

30 Kb Swings

30 Wallballs

30 Burpees

90 Double Unders

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Wobbs
Wednesday 9-2-20

Slaughter House

3 Rounds

0-1:00 Run 100yards

1-3:00 Run 200yards

3-6:00 Run 300yards

Repeat

6-7:00 Run 100yards

7-9:00 Run 200yards

9-12:00 Run 300yards

Repeat

12-13:00 Run 100yards

13-15:00 Run 200yards

15-18:00 Run 300yards

Finisher: Benson Abs

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Wobbs
Tuesday 9-1-20

Strength: (DeLoad Week)

Back Squat: 3x5

Bench Press: 3x5

Power Clean: 3x5

Burner: Freestyle Fran

45 Thrusters 95/65

45 Pull ups

Alternate Workout

10-9-8……1

Power Clean (Bodyweight)

Back Squat

Push Up

Strict Pull up

20-18-16……2

Calorie Row

Sit ups

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Wobbs
Monday 8-31-20

REMINDER: NO 4:30 CLASS IN SEPTEMBER

CLASS SCHEDULE:

5,6,7,9 AND 5:30PM

MONDAY WORKOUT

TABATA- :20 WORK; :10 REST X 8

1) ROW

2) SKI

3) ASSAULT

4) RUN

5) DOUBLES

6) PLANK

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Wobbs
THURSDAY 8-27-20

STRENGTH

PRESS: 5-3-1

SNATCH: 5-3-1

DEADLIFT: 5-3-1

BURNER: 8 AMRAP

12 RING DIPS

10 STRICT PRESS 45/35

8 THRUSTERS

6 PUSH UPS

4 SUMO DEADLIFT HIGH PULLS

ALTERNATE WORKOUT

25 DEADLIFT

15/12 CALORIE ROW

25 FRONT SQUAT

15/12 CALORIE ROW

25 POWER CLEAN

15/12 CALORIE ROW

25 PUSH PRESS

15/12 CALORIE ROW

25 BACK SQUAT

15/12 CALORIE ROW

25 GROUND TO OVERHEAD

15/12 CALORIE ROW

25 THRUSTERS

15/12 CALORIE ROW

25 BURPEES OVER BAR

400M RUN

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TUESDAY 8-25-20

STRENGTH

BACK SQUAT: 5-3-1

BENCH PRESS: 5-3-1

POWER CLEAN: 5-3-1

BURNER: 8 TIME CAP

21-18-15-12-9-6-3

UNBROKEN OVERHEAD SQUATS

ALTERNATE WORKOUT

800 ROW

50 BACK SQUATS

50 BENCH PRESS

800 ROW

35 BACK SQUATS

35 BENCH PRESS

800 ROW

20 BACK SQUAT

20 BENCH PRESS

800 ROW

1 MUSCLE UP

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MONDAY 8-24-20

3 ROUNDS FOR TIME

25 BURPEES

25 PULL UPS

25 KB SWINGS

25 ABMATS

25 AIR SQUATS

25 PUSH UPS

25 LUNGES

25 DOUBLES

RUN 800

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Wobbs
Friday 8-14-20

Deck Of Death

Hearts- Deadlift 75/55

Diamonds- Hang Power Clean

clubs- Front Squats

Spades- Push Press

Aces= 400m Run

Jokers- 10 Burpees

Jacks = 10 Pull ups

Queens/Kings = 10 Sit ups

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Wobbs
Thursday 8-13-20

Strength

Press: 3x5

Snatch: 3x5

Deadlift: 3x5

Burner: 5x

12 Wallball

10 Knees 2 Elbow

8 Deadlifts (50%)

Alternate WOD

5x

8 DB Bench

8 Power Clean

8 Step Ups

Row 400

16 Leg Alt. Leg Raises

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Wobbs